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Cognitive Behaviour Therapy

 

Cognitive Behaviour Therapy (CBT) is a great place to start. It's one of the most effective forms of therapy for things like anxiety, depression, stress, emotional overwhelm, and even sleep-related mood issues.

Here’s a breakdown to help you understand how CBT works and how it might help with waking up feeling like crying:

🧠 What Is CBT?

CBT is a goal-oriented, practical therapy that helps you:

  • Understand the connection between your thoughts, feelings, and behaviours

  • Spot negative thinking patterns that may be making you feel worse

  • Replace those patterns with more balanced, helpful ones

  • Learn real-life coping tools to manage emotions, stress, and mood swings

🌀 How It Might Help You Specifically:

If you're waking up feeling like crying:

CBT can help you:

  • Identify hidden thoughts or beliefs causing that morning sadness (e.g., “I can’t handle today,” or “Everything is too much”)

  • Challenge them and learn to reframe those thoughts with more supportive ones

  • Understand and change any habits that might be contributing to poor sleep or emotional overwhelm

  • Build a more emotionally steady morning routine that feels safe and supportive

✍️ CBT Techniques You Might Use:

TechniqueHow it Helps
Thought RecordWrite down troubling thoughts, identify cognitive distortions (like catastrophizing or mind-reading), and reframe them.
Behavioral ActivationHelps you do small, meaningful things to feel better — especially helpful when you’re feeling stuck or low in the morning.
Cognitive RestructuringLearn to challenge your inner critic and build more compassionate self-talk.
Mindfulness TechniquesStay grounded and reduce emotional flooding, especially when waking up overwhelmed.

🧘🏽‍♀️ Mini CBT Practice for Mornings

If you're willing to try a simple exercise tomorrow morning, here’s one:

  1. Name the feeling:
    “I feel sad / overwhelmed / hopeless.”

  2. Ask yourself:

    • What thoughts are coming up right now?

    • Are they 100% true?

    • What’s a more balanced way to look at this?

  3. Affirm a grounding truth:
    “This is just a feeling. It doesn’t define me. It will pass.”

  4. Take one small action:

    • Open a window

    • Stretch or sit in silence

    • Drink water

    • Text a friend something light

📍 Want to Try CBT with a Therapist?

If you're in India, these platforms are good:

  • BetterLYF – chat or call-based therapy

  • YourDOST – CBT-focused counseling and emotional support

  • MindPeers – offers structured CBT programs

  • Therapists on Practo – search for “CBT” specialization

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